Exercise 10: Breathing Buddies (Bubble Belly at Bedtime)

What It Is:
A gentle, soothing breath exercise that uses a stuffed animal on the belly to help regulate the breath and signal sleep readiness.

Why It Works:
This variation of belly breathing uses visual rhythm to help calm the nervous system. When paired with softness and repetition, it becomes a sensory cue that sleep is coming.

How To Teach It (During Calm Times):

Have your child lie down with a stuffed animal (their “Breathing Buddy”) on their belly.
Inhale slowly through the nose — “Watch your buddy go up.”
Exhale slowly — “And down they go.”
Breathe together for 5 slow rounds.

When To Use It:

Bedtime
After storytime
Anytime anxiety shows up at night

Practice Playfully:
Let your child name their Breathing Buddy. Say, “Buddy can only fall asleep when you breathe slow and soft.” You can even make it a game: “If Buddy doesn’t move, we’re not breathing deep enough!”

Creative Prompt:
Draw your Breathing Buddy. What helps them sleep?